Author: BattleShipAdmin

Got Pull Ups?

Ahh, the elusive pull up. ¬†It is a movement that doesn’t come easy for a lot of people. ¬†However, if you’ve been doing CrossFit for a while, it’s worth devoting the time to focus on them as they are a great way to build upper body strength in the lats, arms and increase your grip …
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08.10.2018

Weightlifting Deadlift (1 x 5 @ 50% Deadlift (1 x 5 @ 60%) Deadlift (5 x 3 @ 70%) Same weight across all 5 sets. Metcon (Time) For Time: 200m Farmer Carry (53s/35s) 30 Box Jumps (24/20) 40 Deadlifts (135/95) 50 Ab Mat Sit Ups 40 Deadlifts (135/95) 30 Box Jumps (24/20) 200m Farmer Carry …
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07.12.2018

Group Warm-up Weightlifting Front Squat (Heavy double) * No Pause * Compare to 06/22/18 Metcon (Time) For Time: 30 Double Unders 15 WBS (20/14) 30 Double Unders 14 WBS (20/14) 30 Double Unders 13 WBS (20/14) 30 Double Unders 12 WBS (20/14) 30 Double Unders 11 WBS (20/14)…etc * Continue subtracting 1 rep from the …
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07.10.2018

Warm-up Skill Rope Climb & Scaling Technique 5-10 minutes to review and practice rope climb technique or scaling options Metcon (4 Rounds for time) Every 8 minutes for 32 minutes (4 Rounds): 200m Run 30 RKBS (70/53) 20 Burpees 1 Rope Climb 200m Run * Score = Each round for time. * Remaining time is …
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07.09.2018

Warm-up Weightlifting Power Snatch + Hang Squat Snatch (5 x 1 @ 50%) Power Snatch + Hang Squat Snatch (4 x 1 @ 60%) Power Snatch + Hang Squat Snatch (3 x 1 @ 70%) Power Snatch + Hang Squat Snatch (2 x 1 @ 80%) Power Snatch + Hang Squat Snatch (1 x 1 …
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